[229] - International Women’s Day-Acknowledging & Empowering Shift-Working Women A Healthy Shift podcast

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Let’s be real—shift work isn’t the same for everyone, especially for women. If you’re a woman working overnight or rotating shifts, you know it’s not just about managing late nights or early mornings. There’s a lot going on beneath the surface that makes shift work harder for women—and the science backs it up.

In honor of International Women’s Day, we’re diving into the unique struggles women face in shift work. From hormonal changes that mess with your sleep, metabolism, and mood to the physical realities of women’s bodies being more affected by circadian disruption, the challenges are real. Oh, and let’s not forget the mental and emotional load women carry when they juggle work with mum guilt, household responsibilities, and childcare.

If you’ve ever felt like you’re doing everything and still burning out, this episode is for you.

In this episode, we’ll talk about:

How your body really reacts to shift work—from hormonal shifts to the long hours it takes food to move through your system (seriously!). The emotional burden that comes with shift work—mum guilt, the constant pressure to prove yourself, and why women report higher levels of fatigue and anxiety than men. And most importantly, what you can do about it—practical strategies for syncing your nutrition with your menstrual cycle, setting boundaries between work and home, and remembering that self-care isn’t selfish. I know it’s tough, but trust me, there’s hope—and there are small, powerful changes you can make to actually thrive, not just survive. Whether you’re a woman in shift work yourself or you just want to better understand what the women in your life are going through, this episode gives you the tools to create a healthier relationship with shift work and live your best life—at work and at home.

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This episode is a reminder that you are strong, but you don’t have to do it all alone. Whether you're navigating shift work or supporting the women who do, I’m sharing real, actionable tips to help you thrive in the chaos.

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"The Shift Workers Collective"

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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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